Vital KC

It turns out that April brings more than showers, it also brings Stress Awareness Month, a time to consider the physical and mental impact of stress. According to the National Institutes of Health, managing stress is necessary for good health, but we know that it’s often easier said than done. Research tells us there are two types of stress: acute and chronic. Acute stress might occur when you’re arguing with a partner, facing a high-priority work assignment or struggling to get your car to start while stranded. Chronic stress is stress that lasts. The American Psychological Association describes chronic stress this way: “The roots of chronic stress can vary widely, from situations people can control or avoid (such as having a toxic friendship) to difficulties that are hard to escape (poverty, racism, or other discrimination). Because people respond differently to stressful circumstances, a situation that one person might find tolerable can become a source of chronic stress for another.” In this edition, we’ll look at the connection between stress and physical pain, talk about how stress can affect pregnancy and identify ways that people who are caring for an elderly parent can reduce stress.

Press Pause: Top 3 Techniques to calm down

• It’s not new, after all you’ve been doing it since birth, but taking slow, deep breaths has been proven to regulate our stress. Have you tried box breathing? It’s called that because as you breathe, you imagine breathing around the sides of a square. Start with taking a slow deep breath for four seconds, hold the breath for four seconds, exhale slowly for four seconds and then hold the breath for four seconds. Repeat until you no longer feel you’re at a breaking point.
• Squeeze and release. Progressive muscle relaxation is a technique that allows you to envision the stress leaving your body. Start at your feet and work your way up your body. Squeeze, or contract, the muscle of your feet for five seconds, then slowly release. Picture the stress leaving those muscles. Continue with your legs, abdomen, core, arms, shoulders and face. For a quick, self-guided example, check out a video from the American Psychological Association.
• Take a walk and move your body. Physical activity can release the hormone serotonin to help you feel calm. The Centers for Disease Control and Prevention (CDC) offers alternative exercises for children, people with chronic illness or disabilities and older adults. Click here to see options.